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Jacob Rohner AG, 1930 | +41 71 727 86 86 | eshop@rohner-socks.com

Skilates

Skilates

GETTING FIT FOR THE SLOPES WITH PILATES

 

Easter holidays are the ski seasons grand finale and the slopes of the alps will then be once more busy with first time skiers as well as well trained snow pros. If you’re heading off to the mountains, especially if it’s for a once-in-a-year skiing holiday, it’s a good idea to get your body prepped and ready to make the most of your time on the piste.

Pilates offers the perfect exercises to help you prepare your body for the demands skiing can put on your muscles and joints. It challenges the deep abdominal muscles that support your core. For beginning skiers, it adds a helpful dimension to the learning curve. It’ll give you the foundation you’ll need when you’re finally ready to strap two solid objects on to your feet. For advanced skiers, activating your stabilising muscles helps maintain balance and poise at greater speeds or off-piste.

pilates ski fit 

Shoulder Bridge

Benefits:
Good as a warm-up and for strengthening the back, the glutes and the hamstrings. The exercise also tones the inner thigh, warms up the spine and opens the front of the hip.

Instructions: Lie on your back with a neutral spine, your knees bent, feet flat on the floor, legs and feet parallel. Shoulders are away from the ears, and arms are along the side, pressed lightly on the floor. Inhale.

Exhale and draw your abdominal muscles in and up to lengthen your spine along the floor, and tilt your pelvis so that your sacrum lies flat on the floor. Activate automatically your pelvic floor muscles. Press into the floor through your feet and the backs of your arms as your pelvis continues to curl up, so that your spine rolls up off the mat. Keep your legs parallel.

Stop when your knees, hips and ears are in one line. Weight is on the low part of your shoulder girdle and the backs of your arms, not your neck. Inhale.

Exhale and slowly roll your spine back down to the floor, vertebra by vertebra. Soften through the chest, upper belly then low belly. Release to neutral spine.

Repeat three more times.

pilates ski fit 

Criss Cross

Benefits:
This exercise strengthens abdominal muscles, focuses on the obliques, strengthens hip flexors and improves pelvic stability.

Instructions: Lie on your back with your legs in tabletop position. Put your hands behind your head with elbows wide. Inhale.

Exhale and pull your abs in and curl the upper torso off the mat. Inhale.

Exhale and keep your elbows open, chest wide as you rotate your upper torso so that your left shoulder goes toward your right knee. As you twist, extend your left leg, extend the right leg at a 45-degree angle (higher is easier, lower harder).

Inhale to come to center – upper body curled, legs in tabletop.

Exhale and extend your right leg as you turn your upper torso, taking the right shoulder toward the left knee.

Inhale to come to center – upper body curled, legs in tabletop.

Repeat six times for each side.

pilates ski fit 

Opposite arm and leg balance

Benefits:
This exercise improves your balance and strengthens your core. Both are key requirements for keeping steady on the slopes.

Instructions: Kneel on all fours so your hands are placed underneath each shoulder and your knees underneath each hip. Keep your spine and pelvis neutral. Inhale.

Exhale and slowly lift your right arm forward and your left leg back, lengthening them away from you as far as you can. Use your core to keep your upper body and shoulders completely stable when lifting your arm and leg. Hold the pose for the count of 5 deep breaths.

Exhale and slowly lower your arm and leg. Repeat with the next inhale on the other side.

Repeat six times for each side.

pilates ski fit 

Plank

Benefits:
This exercise is good for improving core strength, balance and stability in your shoulders. Your core muscles need to be strong to help support your back and pelvis while skiing.

Instructions: Lie face down with your hands underneath your shoulders. Straighten your legs out and balance on the balls of your feet.

Inhale and push up onto your hands and keep your body as straight as possible, like a ‘plank of wood’. Make sure you keep your spine and pelvis neutral; don’t dip your back. If your back begins to hurt come back down and rest on your knees and elbows but still hold the torso in a ‘plank’ position.

Once balanced try lifting one leg off the floor and at the same time squeezing your buttocks. Hold this pose for 5 breaths and then repeat with the other leg.

Repeat four times with each leg.

pilates ski fit 

Sitting spine rotation

Benefits:
Good for improving coordination and control. The ability to rotate your torso while keeping your hips stable is key when skiing.

Instructions: Sit on the floor with your legs bent and your knees in line with each of your hips. Sit up straight and stretch your upper body upwards until you can feel your spine lengthen.

Slowly exhale and allow your back to curve into a ‘C’ shape and slowly lower your body half way towards the floor. At the same time pull your abdominal muscles in towards your spine.

Hold this position and inhale. Then exhale and at the same time slowly twist your upper body, shoulders, ribcage and head, all as one unit, to the right (using a ball or a cushion can really help). Inhale and come back to the centre, exhale and twist your upper body to the left.

Try to do this two or three times on each side before returning back to a sitting position.

Repeat the exercise twice.

Whether you are hitting the bunny slopes or taking on double black diamond runs it is always best to prepare yourself with some strength and conditioning exercises to decrease the risk of some of the avoidable injuries that occur on the slopes and to make your trip more enjoyable!

 

You can find a wide range of ski and snowboard socks (which will keep your feet nice and warm also during training) in our Online Shop!



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